CrossFit Golden: Monday 5.18.20

Some of our CrossFit Kiddos!

Personal Training:


Every 2:30, for 12:30 minutes (5 sets) of:

Front Squat – 5 Reps


Every Minute on the minute, for 8 minutes: 

15 Wallballs

Rest at least 20 seconds before the next set.

At Home WOD:


8AM Class (Mon-Fri):  Meeting ID: 371 461 013
Password: 385206

4:30PM Class (Mon-Fri): Meeting ID: 188 561 156
Password: 920848

*INSTAGRAM LIVE* Posted after 8AM class everyday for 24 hour access. Arm Pharm Friday 10AM Instagram Live Saturday and Sunday classes at 9AM will only be on Instgram Live

Warm Up (1 minute Each)

1. Run In place 

2. ½ Kneeling Groin Shifts 

3. Speed Skaters 

4. Quad + Leg Hug 

5. Drop Squats  

6. Ankle Circles 

7. Over and Under the Fence 

Stretching 3-4 Minutes on your own 

– IT Band 

– Glute Stretching 

– Calf Stretch 

– Hip Flexor


Against a 3-minute running clock…

400 Meter Run or 2 minutes of Heart Rate

Max Reps of Hang Power Cleans or Drop Squats 

Rest 2 minutes and complete a total of Five (5) sets.